Best pain relief when you have put your back out?

I have put the bottom of my spine out from lifting a pram into a car boot with one arm (I was in a rush) I now can't bend over and it hurts when I walk! I need to look after my active toddler today, so was wondering what I can get from boots to help me get through the day and get some sleep tonight! Any good pain killers or cream? X

Lie on your front and straighten your arms (like a mini press up, where your arms are supporting the top half of your body and your back is curved) If I have lifted something badly, I can't get my arms straight, but relaxing into the position starts to ease things straight away. Fold your arms if they won't straighten and relax like that for a few minutes. Practise regularly.

Heat is fantastic, you can either tuck a hot water bottle/wheat bag in your trousers! Or you can buy patches which stick on. Alternate paracetamol and ibuprofen through the day, add codeine in with which ever you can buy. Gentle stretches will definitely help, there are lots on the internet.